"Am I anxious or nervous?" Learn the difference and manage both
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Understand the differences between anxiety and nervousness, how to recognize the symptoms, and most importantly, how to manage them with effective strategies.
We often interchange 'anxiety' and 'nervousness' in everyday conversations. And they can feel similar. From the twinge you feel in your stomach when you're about to give a presentation to your palms sweating before meeting someone new; these could be symptoms of both anxiety and nervousness.
Nervousness and anxiety also originate from the same part of the brain—the amygdala—which gauges threats and controls fear. So how do you actually tell the difference?
Are you anxious or nervous (or both)?
Nervousness
Nervousness acts like your body's temporary warning system, revving you up to handle pressure or potential "threats."
Nervousness kicks in under pressure. Some major culprits are:
Giving presentations
Taking tests
Having tough talks
Going on dates
Doing auditions
Interviewing
Having the body react like this makes sense when you consider our ancient ancestors felt transient nervousness as a tool to handle potential threats from predators and other dangers. These days the "threats" we face look different - public speaking rather than lion attacks. But our bodies react the same way.
Nervousness can actually help motivate preparation and even enhance performance. One clear example of how this can be positive is the way that athletes will often channel their nervous energy into focus. Only when nervousness becomes excessive or prolonged does it cross over into anxiety.
Anxiousness
Anxiety differs in that it stubbornly persists, even when external circumstances change. It's like your nervous system gets stuck in overdrive, leaving you feeling worried and overwhelmed long after a stressor is gone.
Anxiety often sprouts up due to:
Genetics. If family members have anxiety, you may be prone to it. Certain genes impact mood-regulating neurotransmitters.
Trauma. Past traumatic events imprint on the brain, causing you to stay on high alert.
Chronic stress. Ongoing high stress depletes your happy neurotransmitters and pumps up stress hormones.
Medical issues. Some conditions, like thyroid disorders can mimic anxiety.
Substance abuse. Alcohol and drugs tend to stoke anxiety.
Buried emotions. Bottling up past pain or trauma can fuel anxiety. Processing those feelings helps avoid this.
Anxiety hijacks the mental resources you need to handle day-to-day challenges and it also makes it difficult to appreciate the good stuff. The symptoms run the gamut from feeling wound up and tense to experiencing panic attacks. Some may begin obsessing over possible outcomes. Anxiety keeps you wary of threats that may not even happen. Sufferers often describe anxiety as crippling, draining, and life-limiting.
There's no definitive border between anxiety and nervousness. They exist on a spectrum, and it's normal to experience both in response to different situations. It is important to recognize these feelings for what they are and understand the strategies available to manage them.
Common symptoms of nervousness
When we're nervous, our bodies create a wide swath of symptoms to let us know what's going on. Here are a few telltale signs:
Sweating excessively
Fidgetiness and restlessness
Dryness in the mouth
Shortness of breath or hyperventilation
Lack of confidence or pessimistic thoughts
Difficulty concentrating
The key here is understanding that these reactions are natural and temporary. They're your body's way of responding to stress. They kick in when you're confronted with a challenging situation and usually subside once the situation is no more.
Common symptoms of anxiety
On the flip side, anxiety tends to cast a wider net, and the signs can be a bit more complex and persistent. If you've been experiencing some or all of the following symptoms for an extended period, it could be an indication of anxiety:
Being easily distracted
Challenges with memory
Feeling on edge and frustrated
Numbness
Body aches and pain
Trembling and sweating
Insomnia and fatigue
Nausea and stomach ache
Anxiety goes beyond the normal stress response, often lingering long after the triggering event and leading to prolonged distress.
Remember, these are just some signs that you might be dealing with anxiety. Each person's experience with anxiety is unique, and you might not experience all of these symptoms.
The key differences between anxiety and nervousness
Here are a few key things that set nervousness and anxiety apart:
Nervousness is linked to specific situations. Anxiety floats freely, unattached to any one thing.
Nervousness feels proportional to the circumstance. Anxiety can feel exaggerated.
Nervous energy motivates preparation. Anxious energy often feels out of control.
Nervousness tends to pass once a situation ends. Anxiety persists.
Nervousness alerts and prepares you. Anxiety can overwhelms you.
Nervousness can enhance performance. Anxiety often inhibits performance.
Nervousness feels manageable. Severe aAnxiety feels unmanageable.
Nervousness is normal. High anxiety may require professional support.
How to manage anxiety and overcome nervousness
Though it can be daunting, recognizing and addressing these feelings is empowering, and it’s the first step to changing your experience.
6 tips to overcome nervousness
Since nerves are usually predictable and temporary, you can plan ahead to smooth them out. Here are some go-to tricks:
Put things into perspective: Avoid blowing stuff out of proportion. Remind yourself you got this!
Come prepared: Gather what you need to rock the presentation, interview, test, etc. Preparation breeds confidence!
Strike a power pose: Open body stances signal "all good!" to your nervous system.
Take some deep breaths: Inhale slowly, imagining the breath moving through your body. Deep, controlled breathing can help to lower your heart rate and promote a feeling of calm. Try Anchoring With the Breath with Jay Shetty.
Use helpful self-talk: Halt any fretful thinking and remind yourself of your strengths. We love Overcoming Negative Thinking with Chibs Okereke.
Visualize nailing it: Picture yourself delivering that speech or acing that test with calm confidence. Mental rehearsal is huge. Sometimes boosting your confidence is as simple as implementing some daily confidence-boosting practices.
8 ways to manage anxiety
Here are some effective strategies for turning down anxiety levels long-term:
Get your body moving: We all know exercise is mood-boosting. Aim for 30 minutes of movement 3-5 times a week. Get started with Mel Mah’s Daily Move.
Try reducing day-to-day stress: Take a look at your commitments and cut any unnecessary obligations. Learn to say no to non-essentials.
Track your moods and emotions: Keeping a journal can help you identify patterns. You can then use this info to better manage your reactions to stress.
Limit stimulants: Caffeine, sugar, and nicotine can all amp up anxious feelings. Consider cutting back to see if it helps.
Improve sleep habits: Fatigue fuels anxiety. Stick to a regular bedtime, limit screen time before bed, and try a sleep meditation. Shoot for 7-9 hours of sleep a night.
Eat nourishing foods: A balanced diet with veggies, fruits, whole grains, healthy fats, lean protein, etc., supports mental health. Avoid heavily processed stuff that leads to energy crashes. Struggle with healthy eating? Try our Mindful Eating Series with Tamara Levitt.
Limit alcohol: While some wine may feel calming, alcohol actually stokes anxiety’s embers as it wears off. Keep intake moderate, or even cut it out entirely and see how you feel.
Seek help when needed: If self-help isn't making a dent, see a mental health pro. Therapists, psychologists, and psychiatrists can all help. Cognitive Behavioral Therapy (CBT), in particular, helps you to reframe unhelpful thoughts and EMDR (Eye Movement Desensitisation and Reprocessing) can help you cope with trauma.
4 tips to help you manage nervousness and anxiety
With consistency and compassion towards yourself, both nerves and anxiety can be overcome. You deserve to feel empowered, not weighed down by worry. It's possible to put these feelings in perspective and reclaim that sense of inner calm, one mindful step at a time. Try these tips:
1. Identify your triggers
By understanding what causes your nervousness or triggers your anxiety, you can develop coping strategies to handle these situations more effectively.
2. Cultivate a positive mindset
Try to focus on positive thoughts and outcomes rather than dwelling on what could go wrong. It's about shifting your perspective. Need some guidance? There’s nothing better than Train Your Mind with LeBron James.
3. Learn relaxation techniques
Techniques such as progressive muscle relaxation or guided visualization can help you relax and reduce feelings of anxiety and nervousness.
4. Practice mindfulness
Mindfulness practices and meditation strengthens the mind-body connection, reducing both anxiety and nervousness. Even 10 minutes a day can make a difference.
The ultimate anxiety toolkit matches anxiety types to meditations which can help. These sessions help you stay present, focused, and grounded, even when anxiety comes knocking.
And remember, it's about progress, not perfection. So, don't worry if you don't master these strategies overnight. The key is to keep trying, learning, and moving forward.
💙 A great place to start is our Overcome Stress and Anxiety collection with Dr Julie Smith.
And lastly, remember that all of these tips are here to guide you but are not substitutes for professional advice. If you're feeling overwhelmed, please seek help from a mental health professional. It's what they're there for.
Difference between nervousness and anxiety FAQs
Can you be anxious but not nervous?
Absolutely. Remember, anxiety and nervousness, while similar, are not the same. You might feel anxiety without a clear cause or even when there's no immediate stressor, unlike nervousness, which is usually tied to a specific event or situation.
Is it there a difference between feeling extremely anxious or extremely nervous?
The distinction between being "extremely anxious" and "extremely nervous" boils down to the cause and duration of the feelings. Suppose these feelings persist for a long time and are not linked to a particular event. In that case, you could be experiencing extreme anxiety. It could be extreme nervousness if they are related to a specific upcoming event and dissipate afterward.
Does anxious mean nervous or excited?
While these terms are sometimes used interchangeably, anxious typically refers to feelings of worry or unease, often about something with an uncertain outcome. On the other hand, nervousness can be associated with both trepidation and excitement about an upcoming event.
Does being anxious mean you have anxiety?
Being anxious doesn't necessarily mean you have an anxiety disorder. It's normal to feel anxious in response to certain situations. However, if you find yourself feeling anxious regularly and it's interfering with your daily life, it may be an indication of an anxiety disorder. Please reach out to a healthcare professional if you’re concerned.
Calm your mind. Change the world.
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